Gluten-Free Travel Tips: Flights, Restaurants and Packing Checklist

Gluten Free Travel Tip – Research Ahead of Time

There’s nothing worse than choosing a beautiful place to eat, only to discover the menu is entirely gluten-based. Before heading out, take five minutes to research some gluten free options. Typing ‘gluten free’ into Google Maps should yield the closest spots offering non-gluten alternatives, or eateries that can swap out ingredients on request.

Other great apps and websites include Zomato, Yelp, Find Me Gluten Free and Atly which offer ‘gluten-free’ search options. Take a look at the menu — usually located on the establishment’s website — to confirm there is something there for you. Facebook groups are also a great source of recommendation from locals. 

Don’t forget to call ahead and reserve a seat. While calling, discuss your dietary requirements with the wait staff or chef. Be honest and open and understand that not all restaurants may be able to accommodate your restrictions.

Have a Plan B

Can’t find a gluten free restaurant? Don’t let it spoil your GF holiday!

Sometimes things don’t pan out, and despite rigorous planning; restaurants may be unaccommodating, your favourite gluten free product may be out of stock, or the chance of cross-contamination may be too high to risk. We all get a little hungry when we’re stressed — for these instances, pre-packing your favourite snacks is essential.

Pick up gluten free snacks before flying and pack them in your carry-on luggage, just make sure you check the food-import rules for the destination you are travelling to. They’re perfect for those moments in-between meal service. Pre-packaged snacks in your check-in luggage are ideal when travelling to countries with which you aren’t familiar.

Here are some Dietitian approved gluten free snack ideas to start you off.

Understand the Local Culture and Cuisine

Gluten free travel is all about experiencing new sights, sounds, smells and most importantly, new food! Finding new and delicious cuisines is easy, but how do they contain gluten?

When travelling in countries where English is not predominantly spoken, have some key phrases at the ready that you can use. Your important, food- and gluten-related phrases may include:

• Does this meal contain any wheat, rye, barley, or oats?
• Do you have any food without wheat, rye, barley, or oats?
• Do you have a gluten free option?
• Can I order this meal without gluten?

That’s a lot to remember, so having a quick, translated card ready to hand to the waitstaff is another great idea. Don’t forget to print out multiple copies, in some local languages. An example of a card may include:

I cannot eat gluten. I do not eat wheat, rye, barley, and oats. If I do eat these foods, I will become very ill.

Does this food contain wheat, rye, barley, or oats?

Learn how to request gluten free options with these dedicated YouTube language tutorials from Schar Gluten-Free!

Research Potential Safe Dishes

Gluten free travel can be difficult, but your gluten free diet restrictions don’t have to mean missing out altogether. Although gluten is present in a number of common foods, many local ingredients and specialities will be naturally gluten free so worth researching beforehand. 

Rice is gluten free and still a great way to fuel your body with carbohydrates (something you’ll definitely need when travelling). Meats, fruits, and vegetables are naturally gluten free as well. Don’t forget to ask about hidden gluten that can lurk in sauces and seasonings.

Check whether your airline offers a suitable meal and request it before its booking deadline

Many airlines offer a selection of meals to suit dietary requirements. Whether you need a halal, kosher, vegetarian, vegan, or gluten free meal, just take your pick. Some airlines may vary in their offerings. Keep in mind that these meals may still be prepared and packaged in an environment that handles gluten.

Airline dietary meal information: 

• Qantas – Dietary required meals
• Virgin Australia – Special meals 
• Air New Zealand – Special meals, diets and allergies
• Singapore Airlines – Special meals 
• Emirates – Dietary requirements 
• Qatar Airways – Special meals
• Etihad Airways – Special meals

Find a Suitable Hotel

The right hotel can be the perfect home away from home. Once you’ve reached your destination, one of the first things you’ll want is something to eat (and maybe a shower).

Take the guesswork out of your next meal by cooking some meals for yourself! How? Find a hotel with a kitchen or kitchenette. Small apartments and private or shared Air Bnbs are also ideal. Sometimes, the most comforting part of cooking is knowing exactly what environment your meal has been prepared in and what ingredients are being used.

Navigate your local food store to discover safe food products. Many supermarkets even have convenient, gluten free or ‘free from’ sections. Remember to take your phone, translating device, or gluten free travel phrase card with you when searching for products in another language.

Gluten-free Travel Tip – Use Your GluteGuard

With its travel-friendly blister packaging, GluteGuard is easy to take in your handbag and carry-on luggage to provide an extra layer of protection in case of potential gluten cross-contamination. Take just one tablet around 5 – 15 minutes before your meals as a protective measure. If a mistake happens in your gluten free meal prep, the enzymes are there to help break down the gluten before it triggers symptoms and disrupts your trip. Ensure you pack enough for your whole trip – think about it as your gluten-free travel insurance! 

Learn more about how GluteGuard can help.

With a bit of preparation, you can travel gluten free confidently. Remember to pack your favourite snacks, do some preparation research, ask the questions you need to (in the right languages) and back it all up with GluteGuard!  Bon voyage!

Travelling for work? Make sure you check out our tips for gluten-free travel for business.

Want more tips on how to enjoy gluten free travel? Read more of our articles here.

*GluteGuard helps protect those with medically diagnosed gluten sensitivity from symptoms of accidental gluten ingestion. Always read the label and follow the directions for use. For use only in conjunction with a gluten free diet.